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CrossFit Big D is proud to present The "Lone Star Shootout". This is going to be a Texas sized Team Competition 2 Men and Women on each team that will be held at CrossFit Big D in Dallas, Texas. Want to know how you affiliate will stack up against the best in the Region this coming competition season? Well sign up and shoot it out with the best and see where you stack up!

LONE STAR SHOOTOUT EVENTS AND MOVEMENT STANDARDS

EVENT 1: MIXED PAIR SYNCHRO

500m Farmer Carry

100 Synchro KB Thrusters

500m Farmer Carry

RX:

KB at 53/35#

SCALED:

KB at 35/26#

  • Teams will have two pairs of KB’s, one of each weight for men and women
  • At 3 - 2 - 1 - GO.. Team members starting on their lane mats will do 500m Farmers Carry. They can alternate as much as they want but one person must carry one set.
  • After all team members are on their mats, a mixed pair one male and one female will start their synchronized thrusters
  • Synchro will be counted at the TOP of the rep
  • Teammates may alternate as much as they want, no minimum work required
  • Upon completing of 100 Thrusters teammates will finish with one more 500m Farmer Carry
  • Time stops when all teammates are on their lane mats
  • TIME CAP: 16 mins

EVENT 2: BARBELLS + BURPEES

Athlete 1:

21 Deadlifts

15 Hang Power Cleans

9 Shoulder to Overhead

10 Lateral Burpees

21 Deadlifts

15 Hang Power Cleans

9 Shoulder to Overhead

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Athlete 2:

17 Deadlifts

12 Hang Power Cleans

7 Shoulder to Overhead

20 Lateral Burpees

17 Deadlifts

12 Hang Power Cleans

7 Shoulder to Overhead

+

Athlete 3:

13 Deadlifts

9 Hang Power Cleans

5 Shoulder to Overhead

30 Lateral Burpees

13 Deadlifts

9 Hang Power Cleans

5 Shoulder to Overhead

+

Athlete 4:

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

40 Lateral Burpees

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

RX - 155/105#

SCALED - 115/85#

  • This is a Relay format event, one athlete will complete all the work before the next athlete goes
  • Teams may choose any order they want with any gender. Athletes can only go one time
  • TIME CAP: 16 Min

EVENT 3: GYMNASTICS + WALL BALLS

MEN:

3:00 - Max Ring Muscle Ups

3:00 - Max Wall Ball Shots to 10’

1:30 - Max Ring Muscle Ups

1:30 - Max Wall Ball Shots to 10’

- Rest 2:00 min -

EVENT 4: GYMNASTICS + WALL BALLS

WOMEN:

3:00 - Max Ring Muscle Ups

3:00 - Max Wall Ball Shots to 10’

1:30 - Max Ring Muscle Ups

1:30 - Max Wall Ball Shots to 10’

RX:

Med Ball Weight - 30/20#

SCALED:

Burpee Pull Ups

Med Ball Weight - 20/14#

  • This is a 2 scored event. Total reps for the men for Event #3 and total reps for the women for Event #4
  • The men will start with 3:00 minutes of Max muscle ups followed immediately by 3:00 minutes of Max wall ball shots. Then they will move straight to 1:30 seconds of muscle ups followed by 1:30 Wall Ball Shots
  • There will be a two minute reset and then the women with follow the same scheme for Event #4
  • There is no minimum work requirement and athletes can interchange as often as they desire to
  • Muscle Up reps will count as 2 points where wall ball reps will count as 1
  • Score is total reps per gender for each event

EVENT 5: DB’s and ROPE CLIMBS

AMRAP in 20 min:

10 DB Power Cleans

25’ Front Rack + Overhead Lunge

2 Rope Climbs

25’ Front Rack + Overhead Lunge

RX - 50/35# DB + 15’ Rope Climbs

SCALED - 35/20# DB + 12’ Rope Climbs

  • This is a Relay style event, where one athlete will compete a full round then tag the next athlete
  • You may choose any order you want to start the event but must stay in that order for the entirety of the event
  • Score = Total Reps completes at a team, every 5’ is 1 Rep on lunges

FINAL EVENT: TOP 5 TEAMS

WOMEN - FINAL 1 RX/SCALED

100 Heavy Rope Double Unders

10 Sandbag Cleans 100/50#

8 Sandbag Cleans 125/75#

6 Sandbag Cleans 150/100#

4 Sandbag Cleans 175/125#

2 Sandbag Cleans 200/150#

50’ Handstand Walk each Athlete

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MEN - FINAL 2 RX/SCALED

100 Heavy Rope Double Unders

10 Sandbag Cleans 50/30#

8 Sandbag Cleans 75/50#

6 Sandbag Cleans 100/75#

4 Sandbag Cleans 125/100#

2 Sandbag Cleans 150/125#

50’ Handstand Walk each Athlete

+

FINAL 3 - TOTAL TEAM TIME

+

SCALED - Burpee Broad Jump

+

  • The Final will consist of the Top 5 Teams in each division
  • There are 3 Scores for the Final, Men total Time, Women total Time, Team Total TimE
  • Athlete may share all the work minus the Handstand Walk
  • Only one person may be on the floor working at a time
  • There is no minimum work requirement for any athlete
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SPONSORS:

ROGUE FITNESS:

  • A Regional Caliber Competition deserves Regional Quality Equipment/ Rogue Fitness has signed on to be the official Equipment Supplier for the Lone Star Shootout!

COMPETE EVERY DAY:

  • Compete Every Day embodies the spirit of Competition in our daily lives. We can think of no better way to outfit out Competitors and Volunteers than with the designs and spirit of Compete Every Day. All shirts designed and printed by Compete Every Day and you can get their gear onsite on competition day.
  • All Registered Athlete and Volunteers will receive a FREE Lone Star Shootout Shirt or Tank

MYOPUX STEM UNIT:

  • MyoPux is the affordable and portable wireless TENS & EMS stimulation device. Operated with a touch screen display, simply synchronize the receiver (pux) with the controller, select a program, and set desired intensity. MyoPux was specifically designed to be thin and smooth enough to wear under your clothes. This makes on-the-go recovery your new reality. Sleek and intuitive, it's the ultimate plug-n-play device.
  • RX First Place Team Members will ALL Receive their own Myopux Unit worth $300!!

LEOPARD CLAW:

  • The Leopard Claw is made with a medical grade stainless steel. It's features include raised leopard spots to help provide a good grip in the treatment hand while scraping. The tool was designed to be used on all edges.
  • Tag @leopardclaw on Instagram after you win and they will send you a FREE bottle of Foam for your tool
  • ALL Podium athletes in BOTH Divisions will receive their very own Leopard Claw with a Value of $150!

PHOENIX REGEN CENTERS:

  • The pioneers of the Recovery Center world, formally known as CryoUSA has now evolved and improved into Phoenix Regen Center.
  • All Registered Athlete will receiver a Free Cryo Session at Phoenix Regen just for registering

MIZZEN + MAIN:

  • The leader in Performance Menswear, Mizzen+Main is the original and more innovative company on the market.
  • Top Men athletes for both RX and Scaled teams will receive a gift certificate from Mizzen+Main
  • 1st Place Men - $125 Gift Card
  • 2nd Place Men - $75 Gift Card
  • 3rd Place Men - $50 Gift Card

LULULEMON:

  • Competition and Lululemon go hand it hand all the way back to the O.G. days of Fitness! We are proud of have Lululemon Knox Street apart of Lone Star Shootout this year as they will be donating apparel Gifts to every female athlete on the teams for both Scaled and RX Divisions for 1st/2nd and 3rd.
  • 1st Place Women -
  • 2nd Place Women -
  • 3rd place Women -
  • Lululemon Knox Street is also giving every athlete 25% off their store location leading up the competition just for signing up!

KILL CLIFF:

  • Kill Cliff, Inc was founded by a former Navy SEAL who grew tired of using motrin and caffeine-laden drinks to refuel his body after his daily workouts. Kill Cliff is a functional recovery drink made up of B, C, and E vitamins, electrolytes, and plant extracts including ginger root, green tea extract, and ginseng root powder as well as a unique enzyme blend.

  • All Podium Teams will receive FREE product from Kill Cliff in all Divisions

ASCENT PROTEIN:

  • Ascent Native Fuel™ Whey Protein is the go-to post-workout recovery drink to optimize muscle health and performance. They have cut out the over processed middle man and just took it straight from the dairy farms themselves.

  • All Registered Athletes will receive 2 Free Samples of Ascent Protein!

2010 LABS: SIMPLY PRE:

  • Safe and natural formula was developed my medical experts and nutritionists to give you maximum results without the post workout jitters. Whether you’re looking to increase your workout goals, get through the afternoon slump with natural energy, or keep up with the kids, Simply Pre Workout will deliver the great taste and energy levels you need for whatever your day brings
  • All Registered Athletes receive 2 free samples of Simply Pre Workout
  • Winning Teams in each Division will receive a Variety Pack of Simply Pre!

CROSSOVER SYMMETRY:

  • The Crossover Symmetry exercises are designed to mirror the functional patterning of sport specific movements. They target common deficiencies and muscle imbalances to improve movement and athletic performance. Much of the magic behind Crossover Symmetry lies in the sequencing and programming “behind the bands”. Each exercise has a specific purpose and sequence to effectively address posture, scapula stability and rotator cuff function.
  • The 1st and 2nd Place Team will receive a Affiliate CrossOver Package for their gym valued at $300

GATORZ EYEWEAR:

  • America made eyewear for the most functional, elite and tactical athletes. Manufactured using a proprietary advanced injection molding process, with high optical grade polycarbonate materials, every pair of Gatorz lenses are crafted with unmatched optical standards that exceed global sunglass standards.
  • The winning 6 Athlete Team will receive a pair of Gatorz Eyewear valued at $180
  • All Registered Athletes will receive 25% Discount for the month of December just for competing in the Lone Star Shootout

THE SPORTS POD:

  • Since 2009, we have worked side by side with our clients to offer individualized therapy, rehabilitation, strength and conditioning methods to ensure you move free. We regularly collaborate with leading sport scientists, researchers and healthcare professionals, and we are committed to challenging the status quo when it comes to optimizing your athletic performance.

FUEL FOR FIRE:

  • A protein packed puree in 6 different amazing flavors perfect for on the go fuel or middle of the day nutritional snacks. Fuel for fire is the go to food for all athletes at any level.
  • All Podium Athletes will receive free products from Fuel for Fire!

BODY ANALYTICS:

Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the "Gold Standard" in body fat testing.

Body Analytics hydrostatic method uses a three component model which separates the body into 3 areas:

  1. Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
  2. Body fat floats (is less dense than water)
  3. Total body water which is neutrally bouyant, but must be removed from your actual weight

BEAR KOPMLEX:

  • Bear KompleX (with a "K") was developed by a couple of very average athletes with slightly above average aspirations, and way above average palm rips from the Speal bar. We have worked to create a more comfortable grip unlike any other to enhance the experience for all fitness freaks. Our innovative styling protects your wrist from that pesky buckle, we use the best leather for quality and comfort, and we incorporate several colors and styles to enhance your performance.
  • 1st Place Team Athletes - $50 Gift Card
  • 2nd Place Team Athletes - $20 Gift Card
  • 3rd Place Team Athletes - $10 Gift Card

MACH 1 FOODS:

  • Mach1Foods is a pre-packaged meal company that delivers high quality foods for the individual or family that wants to be healthy but cannot find the time or energy to cook every night or meal prep every Sunday. Mach1Foods was established so that the average person could have an option to get the fuel their body needs each and every day without over-indulging. Our foods are and always will be as close to organic, non-gmo, antibiotic-free, grass-fed, and free range as possible and necessary.

EVENT INFO

When:

- Saturday December 8th, 2018

Where:

- CrossFit Big D

THE LONE STAR SHOOTOUT: EVENT INFORMATION AND SCHEDULE

EVENT LOCATION:

CrossFit Big D

1220 Conveyor Lane

Dallas, TX 75247

PARKING and VENUE TICKETS:

- There is open parking spaces around facility and streets

- There is NO SPECTATOR FEE, spectators can come for FREE

EVENT REGISTRATION:

- Friday Night 6pm - 8pm @ CrossFit Big D

- Saturday Morning 6-7am @ CrossFit Big D

EVENT SCHEDULE:

7:00am - Mandatory Athlete Briefing

8:00am - Event 1

TBD - Event 2

TBD - Event 3/4

TBD - Event 5

TBD - Finals for Scaled Teams

TBD - Finals for RX Teams

TBD - Award Ceremony

TBD - Pre-Purchased Equipment can be picked up

FOOD/DRINK:

- Food and drinks will be Vendor provided on site for purchase all day from MACH 1 Foods

- Beer, Wine, Coffee, Water and Hot Chocolate is available

- Cash/Card is acceptable

For More Info Contact:

Lonestar@crossfitbigd.com